Quick, Healthy Recipes – Sauteed Kale

January 8, 2014320px-Kale-Bundle

Kick off 2014 with quick, healthy recipes that are tasty and easy to prepare. With all the talk about kale and its nutritional benefits, Eco News Network offers this sautéed kale recipe as the first in our Quick, Healthy Recipes series.

 Sautéed Kale


  • 1-2 pounds of organic kale with large woody stems removed, coarsely chopped (our local market also offers organic baby kale which is more tender and cooks faster)
  • 3-4 tablespoons organic olive oil
  • 3/4 cup organic low sodium vegetable stock (depending on how much kale you prepare you may have to adjust this amount for complete cooking without burning the leaves)
  • 2-3 cloves garlic or shallots depending on taste


Heat oil over medium heat in large sauté pan. Add garlic or shallots to soften but not brown. Add stock and raise heat to medium-high then add kale. Cover and cook until leaves begin to wilt (about 5 minutes) then reduce heat to medium and uncover, continuing to cook until leaves are soft. Be sure that you do not run out of liquid before cooking is complete. Serve with a pinch of salt and pepper. You can also drizzle with balsamic vinegar if desired. If you have fresh tomatoes, you can chop and toss them in with the kale just before service for a colorful dish and added flavor.


Photo credit: Evan-Amos via Wikimedia Commons

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